Sorry bro, new with this forum,

Do u work on ur arbs, any pic,

normaly what ex u do for o ur arbs?????

Deadlifts and crunches twice a week. Plus lots of sex.

Tuesday 26 May 2009 Back

Barbell rows
Warm up
115lbs x 10
115lbs x 8

Work sets
205lbs x 10
225lbs x 8 drop set to 185lbs x 3
185lbs x 12

Cable rows
170lbs x 8
140lbs x 10
140lbs x 10

Pronated lat pulldowns
90lbs x 10
80lbs x 10
70lbs x 10

Machine rows
100lbs x 10
90lbs x 10
80lbs x 10 2/2/2 tempo

Cable pullovers
50lbs x 10 x 7

Hahahahhah got it

thanks

u forgot to include ur shrugs le... haha... remember ur last workout while waiting for me to complete benching?

Shit. I forgot. Will update later. Too lazy and hot. It's so humid even my balls and buttcheeks are sweating. It's bad.

muahaha... u how could u forget ur 130kg shrugs... or more? i forgot. muahahah

28 May 2009 Shoulders


Smith machine shoulder press
Warm up
115lbs x 10
115lbs x 8

Work sets
225lbs x 8 Yeah!!
205lbs x 7
185lbs x 8
135lbs x 12

Cable lateral raises
30lbs x 10
30lbs x 10
20lbs x 10

Dumbell lateral raises
12lbs x 10 x 7

Cable rear laterals
20lbs x 10 x 3

Dumbell rear raises
8lbs x 12 x 7

holy sh1t... ur shoulder press is a monster! muahahaha...
i think more than half of the ppl cant even deadlift the weight u shoulder press. =.=
muahahhaa.... damn... if i not busy yesterday i would have seen it live. haha..
anyway, i am going today evening i suppose. u going?

The weight looked intimidating. I was thinking, shit.... the average trainee can't bench press that shit and I'm gonna try to press it up vertically. But when i pushed, it was easier than expected but definitely no cakewalk. I stuck with one set for that poundage. I'm playing safe. Will try 2 sets next week WITH a video.

those bodybuilder who is on juices there also didnt even squat the weight u shoulder press.
muahaha did u draw lots of attention at that time?

Well yeah. Several people looked, came to the Smith. Lol, friend tried to take a vid but he was kinda noob in cam phones. Which is why next week i intend to make sure the video comes to fruition.

dude, how to train the chest, arm and abdomen? i want 8 packs on my abdomen@_@, im a beginner, never went to gym before..

This post has been edited by hsienhsien: May 30 2009, 04:46 PM

29 May 2008 Arms

Close grip bench press
Warm up
115lbs x 10
115lbs x 8

Work sets
205lbs x 9
205lbs x 9
205lbs x 8

EZ bar preacher curls
55lbs x 10
55lbs x 8

Work sets
105lbs x 9
95lbs x 10
95lbs x 10

One arm tricep extension
35lbs x 9
25lbs x 15
30lbs x 10

Hammer curls
35lbs x 12
30lbs x 10
30lbs x 10

EZ curls
55lbs x 10 x 7

Rope pressdowns
50lbs x 10 x 7

Everything I do is on my journal. Exercise guides go to www.bodybuilding.com and type exercise guides.

I guess, they came and look. =P

today back rite?
gonna do rows PR?
deadlift? hahaha... i will be joining with back too...
pm me wat time u going there. haha... but i got to leave before 9pm, coz i getting my dog from someone from kl.

6-7 pm. I might do deadlifts or maybe just a conventional back routine like last week. Depends on my mood. If I deadlifts maybe take vids again. I'm on a video shooting spree.

ROAR!!

1st June 2009 Chest

Incline dumbell presses
Warm up
35lbs x 12
35lbs x 12

Work sets
105lbs x 10 (video next page)
110lbs x 7 (video next page)
60lbs x 12

Decline bench press
205lbs x 9
185lbs x 13
185lbs x 13

Flat dumbell bench
60lbs x 10
60lbs x 10
60lbs x 9

Pec deck machine
50lbs x 12 x 7

This post has been edited by darklight79: Jun 3 2009, 12:31 AM

2 June 2009 Back/Quads

Deadlifts
Warm up
135lbs x 5
225lbs x 5

Work sets
315lbs x 3
405lbs x 1
455lbs x 1
315lbs x 10 (video next page)
315lbs x 8
315lbs x 6

Cable rows
150lbs x 10
160lbs x 8
140lbs x 10
140lbs x 10

Pronated grip pulldowns
90lbs x 10
80lbs x 10
70lbs x 12 (2/1/2)
70lbs x 12 (2/1/2)

Dumbell rows
60lbs x 10
60lbs x 10
50lbs x 12
50lbs x 12

This post has been edited by darklight79: Jun 3 2009, 12:32 AM